Monday 131230
As many rounds as possible in 20 minutes of:
5 Thrusters (Men 135 lbs, Women 95 lbs)
10 Pull-ups
15 Triple unders or 30 Double unders
Post rounds to responses.
Holiday Hours:
Tuesday, December 31st-8am & 10am
Wednesday, January 1st-11am
Now that is a great Kodak moment of one cool couple!
BS
85×5-115×3-145×2-175×1-195×1
Haven’t back squatted since last year when I hurt my back and I now remember why! Ouch.
WOD
5 thrusters 85#
5 strict PLU with blue AND black band
30 DU
4 rds in 15 min
Didn’t attempt triples, I always get strange looks at work when I come in with marks on my arms/hands.
Agreed, Karin!! LOVE this pic!
Strength
5-95#,3-115#,2-125#,2-135#, 1-145#,1-155#
WOD
5 rounds + 5 thrusters (95#, 5-7 PU, 30 SU + 5 DU per round)
Great pic Will.
Hahahaha priceless.
Back squats 265#
WOD with 115# and 30 DUs
6 rounds + 5 thrusters
Back Squats ( I love Back Squats! Not sure why but they’re not loving me right now..)
Up to 190
WOD w/ Chest to Bar and dubs
5 Rounds + 5 Thrusters
Great pic! Miss you guys
Back Squats up to 185
WOD as Rx’d = 7 + 5 Thrusters….plenty of resting going on!!!
Bench/ Deadlift
10-190/275
8-225/315
6-235/335
Row emom 15 minutes
200m
BS 1×295-315-330(pr)
wod
3 rds + 1 TU
Back Squats
155(5)-205(3)-225(2)-235(2)-245(1)-255(1)-275(F)
WOD at 115#
7 rounds plus 2 thrusters. With Double Unders.
Hates that WOD but loved it.
Back Squats up to 245
WOD as Rx’d = 7 + 1 Thruster
Crossfit Tucson
Split Jerks from the rack 6(95), 6(115), 6(135), 6(155), 3(175)
WOD – 9 dead lifts, 6 hang power snatches, 3 overhead squats
5 rounds, scaled to 115lbs (135rx).
That’s the face I make when I lift 95lbs.
LOVE THIS PIC! Both expressions are priceless!
Back squats up to 220# (pr)
WOD w/doubles: 6 rounds + 4 thrusters
Will, you make me laugh!! 🙂
BS upto 145, 155 f
Wod w 65 and doubles 6 rounds 2 db
WOD as Rx’d (30 dubs/rnd option)
7 rounds
snatch
5@95
3@115
2@125
1@135
1@145
1@150(f)
WOD as rx’d with triple under =3 rounds
Back squat up to 160#
WOD with DU 6 rounds + 5 PU
BS to 345#, failed on 375#
WOD w/ 95# & 30 DUs – 6 2/3 rds
(Shoulder is still not feeling very good)
Back Squat up to 175# (PR)
WOD as Rx’d
6 rds + 3 pull ups
So slow at dubs!
Back squat up to 255
Wod with DU
6 rounds
Back Squat
5 @ 155
3 @ 225
2 @ 275
2 @ 315
1 @ 345
1 @ 365
1 @ 385
WOD
As rx’d with 15 triple unders
Rounds=6
Feels good to be back. Hope everyone had a great Christmas!
WOD
7 GHD sit ups
7 GHD back ext.
7 strict pull ups
30 1 legged singles
8 rounds
BS up to 245 (pr)
Failed at 265
Wod as rx’d
3 rounds + 7 trip unders
Plank holds (2 @ 2 minutes)
10 rds:
20 double unders
10 Burpees
Connor – 9:35 (all unbroken), not PR
Ashley – 12:07
Back sqauts up to 115# (thanks for being my partner Ruthann..you did GREAT!!!)
WOD w/55# and jumping pull ups – 30 singles and 30 doubles ea round
5 + 3 Thrusters.
(Michelle, Rayus, Sean and Jamie..congrats on the PR’s!!)
Great pic Will and Jennifer!
Boot camp w/Missy, Lisa and Justin:
Warm up:
1 minute ea:
Jog in place
Alternating lunges
Back Strokes & rotate shoudlers
Alternating revolved lunges
Front Squats to open heart
Balance knee (30 sec ea leg)
Warm up 2:
2 rds
10 Wall balls
20 box jumps
WOD
21-18-15
Rowing (calories)
Push ups
OH Weighted lunges
Thrusters w/plates
Game:
In circle, throwing 12# ball to ea other…one at a time, ea person goes out, draws a skill and performs while others continue to throw ball. Upon completion of skill, return to circle. (did bear crawls and frankenstein walks)
WOD2
15-10-5
Burpees
Box jumps (or step ups)
Kettle bell swings
Wall balls
Timed hanging from bar:
Lisa: 1:10
Missy: 2:29
2 mintues stretching.
This hour of fun with less than 4 mintues rest!
BS to 245#
WOD w/115# and a lot of DU misses
7 rounds + 5 thrusters
BS up to 385#
WOD Rx with du
6 rounds